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I . Objectives:
A. Overall body wellness
B. Improve performance (usually energy) (ATP) (Delay fatigue
onset)
C. Hereditary limitations
II. Balanced Diet 2200-5000 Calories (endurance events)
A. Carbohydrates 60-75% (training) (CHO)
Almost all American Diets are grossly deficient in CHO.
1. Refined sugar 0 chocolate, etc. (Junk) not good
2. Simple sugar - fruit juice, honey (decrease gastric
emptying) - not good
3. Complex carbohydrates - grain, fruit, vegetables (non
fattening)
4. 5% more per unit burned lentils and legumes
5. glucose in blood
6. stored in muscle and liver glycogen (beyond
fatigue), energy
7. non-bloating
8. Super concentration, loading, packing - questionable
help if good diet!!
Classic Mode
a. Exercise- moderate for seven days
Diet - 60 -125 grams (CHO day 7-3 depletion) 10%
Diet - 50 -500 grams day 3-1 warning 90%
possible heart problems -not enough energy
for the heart muscle, arrhythmia
Modified Mode
a. Exercise - training tapers of day 7-1
Diet = 50 - 60% CHO day 7-4
Diet = 60 - 75% CHO day 4-0
B. Protein 12-15%
Historically - animals strong and fast - eat animals and become
strong and fast
Fallacy
All American diets are grossly over supplied with protein.
Non Hemeiron
1. legumes - peas, beans (dried)
2. nuts and seeds
3. grains
C.
E.
Water 8 - 10 glasses/day
F. H20 makes up 80% of blood which carries nutrients and
waste products
G. Necessary for metabolism
H. Necessary for heat dissipation - Warning - dehydration
I. 75% of protoplasm
J. 5 -10 lbs. of H2O is dangerous
K. 2 cups - 2 hours before contest
L. 2 cups - 15 minutes before contest
M. 5 oz - every 15 minutes during contest
* Almost all Americans do not get enough. Dont rely on thirst
mechanism.
6. Other Drinks
a. fruit juice - simple sugar, decreases gastric emptying
b. tea - coffee, possibly mobilizes fat sooner
c. Gatorade -electrolyte (prevents most cramps)
d. fructose - simple sugar
glucose polymer
exceed - glucose polymer increase gastric emptying
e. 2.5% sugar in water
basic dilute drinks with H2O 1 to 2
7. Pre game meal 500- 1,000 cal 50-60% CHO
3-4 hours prior to competition
No Sugar- kicks in insulin, insulin mobilizes sugar out of
blood into
muscle, immediate fatigue
Little protein- increase metabolism, monopolizes water,
puts stress on
kidneys
8. Fat 20%
No legumes, nuts, milk, fiber
Possible liquid diet 1 hour before
NO SPICEY FOOD
No alcohol
9. Daily i.e. 2,000 calories (Moderately Active)
-1000 cal CHO
a. 6-10 servings grain
b. 4-6 servings fruit and vegetables
- 200 cal protein
a. one serving 3-4 oz
- 200 cal dairy products
a. low fat
- 600 cal fat (1 pad butter = 50 calories)
10. Anemic- iron deficiency- heme iron
increased iron absorption
11. Vegetarian
Heme iron
Vitamin B 12 rain water, soy milk
12. Cholesterol
Endogenic
red meat
eggs
Exogeric
shell fish
FACT:
FACT:The average person needs 50-60% of his daily calories in the form of
carbohydrates, 15% in protein and 25-30% in fat.
FACT:Athletes need COMPLEX carbohydrates to store glycogen, which is the
form of energy that muscles store and use.
For top performance eat smart. Good nutrition is between 25 and 33% of your formula
for success. Carbohydrates are the best source of energy for athletes, but they can be
tricky.
FACT:Many carbohydrates are not beneficial to athletes. In fact, some can be
detrimental. Those are called SIMPLE carbohydrates and are the athlete's
enemy before and during competition.
Some examples of SIMPLE carbohydrates are sugar, honey, candy and pop. These
provide calories only and not energy. What they do is send false signals to your
energy system and can prohibit your muscles from performing their best.
FACT:The only GOOD carbohydrates are COMPLEX carbohydrates. Examples
are whole wheat bread, pasta, cereal, fresh fruit and vegetables.
Carbohydrates are processed and stored in the muscles as glycogen. Glycogen is the most
efficient and readily available energy source for muscles. An everyday 55%-carbohydrate
diet will allow the muscles to store enough energy for a 2-hour practice session.
Choose your pre-competition meal carefully. The main purpose of this meal is not to
supply extra energy for competition. Your body will use the energy stored from what you
ate 6 to 18 hours before competition. Your pre-competition meal is to keep you from
getting hungry during the meet. Any food, other than water, that you eat during the
competition will cost you energy. It takes energy to digest food and that is energy
you will have to use during your races. Ideally nothing should be eaten 3 hours
before a race so the stomach will be as empty as tolerable. If you want to do your
best, adhere to this principle as closely as possible. Also have absolutely nothing but
water within 1 hour of your race. 72 hours before the first day of the meet, your
carbohydrate and total calorie intake can increase. You still must have the minimum
amount of fat and protein to be able to process and use the carbohydrates. The high
carbohydrate intake should continue through the last day of the meet and then return to
your normal percentage balance of calories. Even in the off season, athletes should keep
their diet of 55% complex carbohydrates, although they must lower their total caloric
intake to avoid weight gain.
FACT:The most important nutrient to an athlete is plain water. Drink 32
ounces at least 1 hour before warm-ups and make sure that during the
meet you drink at least 32 ounces in 6 or 8 ounce servings.
Thirst is not a good indication of your body's needs. Cold water leaves the stomach
faster than room temperature water and goes to the tissues where it is needed.
Sweetened drinks pull water from the tissues into the stomach where it "puddles" and
gives an uncomfortable "full" feeling. Sweetened or salty drinks can actually aid in
dehydration which is just the opposite of what athletes are trying to accomplish.
FICTION:
FICTION:
FICTION:
Muscle cramps are caused from lack of salt. Cramps are caused by
dehydration, so drink cold water.
FICTION:
Extra protein is needed for muscle building. Most Americans already eat
more protein than they need. Excess protein is changed into FAT and
stored. The muscles would rather burn carbohydrates, so the FAT is the
last thing used for energy.
FACT:A balanced meal plan, high in complex carbohydrates will give your body
the winning edge.
AFTER
Best: Order salads with dressings on the side. Substitute lemon juice or
MORNING vinegar in place of creamy dressings. Select meats that have been broiled,
EVENTS:
roasted or baked. Plain sandwiches (Subway/Rax/Arbys) made without
the "stuff" on them are best. Ask them to omit the French fries or chips.
Substitute baked potato or rice whenever possible. Have cold water and
plenty to drink. Iced tea no sugar is second best. OK: raisins, peanuts
EVENING
MEAL:
Eat pasta with only enough sauce to give it flavor, but don't overdo it.
Have bread with little margarine and salad as listed above. Try steamed,
boiled or fresh vegetables and fresh fruit for desert. Drink plenty of cold
water.
Probably the worst thing to eat is a "fast food" breakfast sandwich and hash browns. If
you cannot go to a good restaurant for breakfast, at least order pancakes and go very light
on the syrup. Breakfast meats have a high percentage of fat and should not be eaten
before competition. Eggs are useless for energy, so eat cereal with skim milk and fresh
fruit.
-Decrease/Eliminate
Beef & Pork
Fried Foods
Pastries & Ice Cream
Beverages
Arizona Ice Tea
Fruitopia
Fruit Juices
-Apple
-Grapefruit
-Orange
Gatorade
Hawaiian Punch
Hi-C
Lemonade
PowerAde
Snapple
Sunny Delight
Twister
V-8 Splash
Bread/Crackers
Dry Cereal
Potatoes
Sport Drinks/Fruit Juices
Sucrose (Gummy Bears)
>
OK
Complex
OK for Later
Oatmeal
Bananas
Grapes
Oranges
Apples
Peanuts